On Saturday July 3rd Coach DP & BM took a little field trip to our neighbors box CrossFit East Sacramento. There we were greeted by head trainer Justin Riley who welcomed us with a smile!
Athlete after athlete trickled in till there was about 30 of us! That was quite a large group. Definitely larger than Dan and I are use to especially for a Saturday morning. The energy was good and the people were exceptionally friendly. I’ve had the honor of judging some of the athletes from CrossFit East Sac at the CrossFit Nor Cal Sectionals, and CrossFit Southwest Regionals. Furthermore, Dan and I have had the opportunity to meet some others at past events CrossFit East Sac has hosted at their box. We felt that stopping by for a WOD would bring both of our boxes closer and make for an even tighter CrossFit community.
The morning started out with a warm-up that consisted of GHD work, Pull-ups, Ring Push-ups, and our favorite DOUBLE UNDERS. Once through all of us finished that we moved straight into a barbell warm-up. After each athlete had completed the recipe on the whiteboard Justin split up the group into teams of 5. Our task…establish a 1 rep max split jerk.
Dan and I were placed in different groups based on the weight we thought we could lift. Working with new people was exciting and being with a new group of people allowed me to work out of my comfort zone which I don’t often get to do. The women in my group were just as supportive as the women in our box and immediately I felt at home. With all that encouragement I PR’d at 163lbs. Dan worked with along side his group and was able to put up an impressive 205lbs. We were pumped to say the least. Thanks to the coaching we’ve received we were confident in our form and technique with this lift. Because of this confidence we are able to go to any box and know that we can perform well.
Once everyone reached their max it was off for a 5k jog! thankfully it was still early so it wasn’t blistering hot! The 3.1 miles was a nice recovery/cool down for us both we kept a decent pace but also held a conversation for the entire 28 mins oops not much intensity till the last 400 meters. All in all it was a great experience. Everyone was awesome and friendly, we got a great workout and made some new friends in the process. We finished off the 2 hrs with a traditional ice cold brew!
Coach DP and I encourage everyone who is interested to check out a different box. Whether you’re on vacation or traveling for business it can’t ever hurt to branch out.
Thanks to our friends at CrossFit East Sac. We will see you soon! Best of luck to you at the 2010 CrossFit Games.
4 rounds for time of:
100 m Overhead Walking Lunge 45 lbs
400 m Run (backwards)
30 Thrusters 45/33 lbs
If you had the pleasure of doing this workout on 5/28/10 you ROCK! For those of you that finished all 4 rounds you guys deserve a standing O. This WOD was not easy. We know how easy it is to check the website to see how brutal a WOD is going to be and despite the sneak peak of the torture that day we had a great turn out. Talk about a natural high!
Effort was mandatory in order to get through those 4 rounds. Great job to everyone who attempted and finished this nice little WOD RL programmed just for us!! Don’t worry he did it too.
I know I know…this is coming late but hey better late then never right ha!
First things first! To all of the women that went to the Inaugural Ladies Night thank you, what a success. I think we all learned so much about each other. We became stronger as women and stronger as a community. Thank you for sharing your stories they were a real treat to hear. Second, to those of you who weren’t able to make it the first go around please make an effort to attend one in the future you’ll be glad you did.
Keep it sexy,
As all of our members know defeat is not an option here at Crossfit West Sac. So I put her up on the 16 inch box gave her a few practice jumps and with all of the other ladies encouragement she decided she was going to go for the 20 inch.
Then in 3..2..1 GO! She nailed it. Emily, you’ve been a beast ever since. Way to go girl!
Have a goal or a new toy you’d like to accomplish? Pull one of the coaches over and let’s get er done!
Photo credit: Erin Bogetti
Please join me in congratulating both Jeff & Laura (LJ) in receiving their Level 1 certifications.
Here a just a few of our little Crossfitters in the making.
We love to have your lil ones in the Box; however we do ask that they are supervised 100% of the time. If you happen to snap a picture of them practicing their shiny new toys shoot us an email and we’ll post the picture.
Thanks to Kris & Lance for their great photography